Front Squat routine taken from CrossFit Invictus, percentages based off 1Rep max
5 x 75% 100kg
5 x 80% 105kg
5 x 85% 112.5kg
4 x 90% 120kg
3 x 95% 125kg
3 x 97% 127.5kg (PB)
Split jerks upto 115kg (heaviest since surgery)
rest 2 hours
WOD taken from Florida Summer games
For time:
- 24 Deadlifts @ 70kg
- 18 Hang Cleans @ 70kg
- 12 Jerks @ 70kg
- 25 Box Jumps @ 30"
- 25 Calorie Row
- 25 Box Jumps @ 30"
- 12 Jerks @ 70kg
- 18 Hang Cleans @ 70kg
- 24 Deadlifts @ 70kg
09:20 Rxd, would have finished 7th at the event.
rest 2 hours
2 minute AMRAP of 15 foot rope climbs - 10 reps
Straight into 3 Rounds of:
- 6 Handstand Press ups
- 12 Double arm Ground to overhead with 24kg KBs
- 18 Wall balls 9kg/12 foot target
There was a 9 minute timecap on this WOD, at the time cap I was at 2 Rounds + 6 HSPUs, the whole WOD took 12:30 Rxd, KBs killed me, Ive got to do more of them.
MON 27th
Back Squat 5 x 5 reps
120kg,125kg,130kg,140kg (PB), 142.5kg (PB)
rest 10 mins
10,9,8,7,6,5,4,3,2,1 reps for time:
- Overhead Squat @ 42.5kg
- Lateral Burpees
06:32 Rxd
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